Peter could pick quite a bit more than just a peck of peppers if he stopped by the Chico Certified Farmer’s Market. A wide variety of peppers can be found there, from sweet to hot. We love peppers for adding a pop of color to our favorite recipes, but peppers are better for much more than looks – they are super delicious nutritional powerhouses! Keep reading for details on all the perks of eating peppers, as well as some recipes where peppers are the star of the show.

Sweet Peppers

Peppers can be divided into two main kinds: sweet and hot. Sweet peppers do not have the same levels of capsaicin, the component in peppers that make them spicy, as hot peppers do. Thus, they have been labeled as sweet. The most familiar of these are bell peppers, which come in a rainbow assortment of colors (minus blue). You can also find miniature and long sweet peppers, which are great for snacking. However, not all peppers that are classified as sweet peppers are entirely without heat: poblanos, cherry, pepperoncini, and Anaheim peppers are all sweet peppers with a slight kick of heat to them. These are great peppers to try for anyone wanting to experiment with heat but don’t want to burn their tongue off.

Why should you include sweet peppers in your diet? Firstly they are low in calories, so you can eat a lot of them. Second, they’re packed with important vitamins and minerals! All peppers contain high amounts of vitamins A and C, potassium, folic acid, and fiber. Some have even higher vitamin C levels than citrus! All these nutrients have been shown to help lower blood pressure, improve digestive health, and reduce the risk of diabetes. Next time you’re stumped on what vegetable to include in your next meal, pick peppers!

Stuffed Bell Peppers

Prep Time: 15 min.         Cook Time: 30 min.         Total Time: 45 min.

Ingredients:

• 4 large bell peppers, any color
• 1 pint cherry tomatoes
• 2 lbs. ground turkey
• 3 red onions
• 2 tbsp. fresh thyme, chopped
• 4-5 garlic cloves, peeled and thinly sliced
• 2 tbsp. fresh chives, chopped
• 1 handful of fresh basil leaves
• 2 cups mushrooms
• 5 tbsp. extra virgin olive oil
• 2 tbsp. white balsamic vinegar
• 2 tsp. smoked paprika
• 1 cup of water
• 1/4 cup grated parmesan cheese (optional)
• 1 tbsp. coarse sea salt
• 1 tbsp. cracked black pepper

Instructions:

1. Preheat oven to 400*F.
2. Rinse all veggies under cold water.
3. Cut the tops off of the bell peppers (just enough to remove the stems), and scoop out the seeds.
4. In a separate mixing bowl, combine the ground turkey, thyme, smoked paprika, salt, pepper, half the chives, and parmesan cheese. Mix well by hand.
5. Preheat a large non-stick pan by placing it in the oven for a few minutes. Once it’s warm, add half the olive oil, sliced mushrooms, and 1 diced red onion. Continue cooking for 2 minutes.
6. Add the turkey mixture and begin baking for 4-5 minutes. Once the mixture is fully cooked, drain any excess liquid. Set mixture aside to cool for approximately 3 minutes.
7. When ready, evenly divide the mixture between the 4 bell peppers. Cover the tops of the peppers with parchment, and then gently wrap them with foil.
8. In an oven-proof baking dish bake, bake the peppers in an upright position for 25-30 minutes.
9. In the meantime preheat another large skillet, and add the rest of the olive oil and diced red onion. Sauté for 1-2 minutes.
10. Add the tomatoes and garlic, cooking for an additional minute. Splash water and vinegar into the pan and add salt and pepper to taste. Bring to a low simmer in the pan for approximately 10 minutes.
11. When bell peppers are finished, remove the foil and place them on a plate. Add fresh basil leaves directly to the tomato mixture and serve aside the stuffed peppers. Top with remaining chives, serve, and enjoy!

Hot Peppers

Hot Hot Hot! Spicy peppers are trending and for good reason. These flaming peppers pack more than just heat – they actually beat oranges for vitamin C content 3 to 1! Not only that, they are also loaded with vitamins A, B, and E. These vitamins are so incredibly important for all bodily functions and help to lower the risk of chronic health diseases. But what makes them spicy? And why does that make them better?

Capsaicin is a chemical component in hot peppers that actually acts as a neurotoxin, causing a burning sensation in any tissue it comes into contact with. While this can cause problems in high quantities, capsaicin has actually been shown to act like an antioxidant in some studies and can help slow down inflammation. Some studies have also linked it to better digestion as well.

All in all, adding a spicy pepper to your dish will enhance both the flavor and the nutritional benefit.

Bacon Wrapped Jalapeno Poppers

Prep Time: 15 min. Cook Time: 10-25 min. Total Time: 25-50 min.

Ingredients:

• 12 large jalapenos
• 12 strips of bacon (1 package)
• 1 cup cream cheese
• Juice of one lime

Instructions:

1. Slice all your jalapenos length-wise and scrape the seeds out of the middle, so they look like little boats.
2. Mix the cream cheese with the juice of one lime, and use this to fill the little jalapeno boats.
3. Stick the jalapeno halves back together, fastening them together by wrapping them in a strip of bacon.
4. Two options: Grill on high heat for 10 minutes, flipping halfway through, OR bake at 400*F for 25 minutes.
   Serve and enjoy!

Shishito Peppers

I’m dedicating this section solely to shishito peppers. Not because they’re different from sweet or hot peppers (they’re actually kind of both), but because I felt they deserved a shout-out of their own. Likely you’ve seen them offered up at local restaurants as an appetizer. They’re amazing and delicious and have all the same nutritional benefits I’ve already gone over. Most aren’t spicy, but as a rule, one out of ten are, which makes them excellent for snack roulette. They’re also super easy to cook, and a great way to make a simple dish that seems fancy for family and friends. Give them a go!

Garlic Shishito Peppers

Prep Time: 5 min.         Cook Time: 10 min.         Total Time: 15 min.

Ingredients:

• 1 basket of shishito peppers
• 2 tbsp. olive oil
• 1 tbsp. minced garlic
• 2 tbsp. flakey sea salt

Instructions:

1. In a large skillet add olive oil and heat over high heat until it starts to smoke.
2. Add peppers in a single layer and let cook (no touching!) until the peppers begin to blister- about 2 minutes. Carefully turn peppers with tongs and cook for another minute.
3. Lower the heat and add the minced garlic, then cook for one to two more minutes.
4. Transfer to a plate or bowl, sprinkle with flake salt, and serve!